A new type of workout is now available in your on-demand library—Distance Rows! Instead of rowing for a set number of minutes, you can choose from nine fixed-meter distances. Choose how far you want to row, and get there at your own pace, whether you want to measure your performance; focus on your form with a steady row; or invite your crew to join an exciting, new challenge!
It’s easy to find these new rows on your Hydrow. Simply filter by Workout Type in our on-demand library, select Distance, and choose from our variety of lengths: 250 meters (m); 500m; 1000m; 2000m; 3000m; 4000m; 5000m; 6000m; 10000m. There’s also an open row—perfect for when you aren’t sure how long you want to be on the water. Instead of being guided by an Athlete, these Journey-like rows let you enjoy the sights and sounds of beautiful waterways around the world. They end once you reach the distance you’ve selected.
Here are a few ways you can get started going the distance:
Measure your performance
Distance rows are standard in the competitive rowing world. Similar to how you’d share your time on a 5k run, rowers will share their time for a specific distance. Particularly celebrated is the 2k, or 2000-meter row, which has been the official Olympic distance since 1912. If you’d like to work up to challenging yourself to a 2k or 2000 meter row, our Athlete-led HIIT (High Intensity Interval Training) rows are a great place to start building your fitness and training at a higher intensity. To find these, filter your Workout Style by HIIT in the on-demand library.
Since everyone rows the same distance, Distance Rows rows don’t feature a leaderboard. To share your experience; celebrate improvements; and see how you compare with other Hydrow Members, share your workout summaries on social media or in Training Camp. It’s a great way to share stats and build each other up! You can also send a workout invitation to your followers and then use the mini-leaderboard in the invitation to compare times and see how you stack up.
Build your own interval-style workouts
Distance Rows are perfect if you’d like to spice up your routine with an interval workout. Interval workouts (alternating segments of high intensity activity with intervals of lower intensity activity) can help improve your aerobic capacity, burn more calories, and offer a good challenge. For inspiration, our Director of Exercise Research Kristin Haraldsdottir, PhD and our Director of Fitness Peter Donohoe put together a few interval workout recommendations you can try:
Remember, no matter your goal, it’s important to warm up for 5 to 10 minutes before high intensity workouts and pace yourself so you can perform at your best and finish your workout feeling great! Pro tip: You can tap the workout tile on your workout summary screen to quickly restart the same Distance Row for your next interval.
Training for a 2k race
If you’re looking to try 2k prep workouts that closely resemble how competitive rowers train, then here are some suggested workout structures.
- 1-3 rounds of: 4 x 250m at sprint to max pace*, rhythm 26-32, 1 minute rest**. 3 minutes rest between rounds.
- 1-3 rounds of: 4 x 500m at sprint to max pace, rhythm 26-32, 1 minute rest. 5 minutes rest between rounds.
- 1-3 rounds of: 2 x 1000m at sprint to max pace, rhythm 26-32, 2 minute rest. 5 minutes rest between rounds.
*Rest can mean a complete stop or very light row depending on what your body needs. ** To find your sprint or max pace, take our Baseline Assessment Row
Another fun idea when it comes to Distance Rows is doing partner workouts, where you take turns doing intervals on the Hydrow, while your partner does exercises on the mat until you finish your interval and switch spots. Here are some ideas:
- 10 rounds of: One partner rows 250m at run to sprint pace while the other partner does a plank. Once the partner finishes the 250m interval, switch roles.
- 8 rounds of: One partner rows 500m at run to sprint pace while the other partner alternates between 10 pushups and 10 slow bicycle crunches until the rowing partner completes the interval. Switch places after the completion of each rowing interval.
Circuit-style HIIT (High Intensity Interval Training) workouts
Consider incorporating Distance Rows into a circuit-style workout that will challenge you and keep you moving on and off Hydrow. Here are some ideas to get you started:
- 8-12 rounds of: 250m row at run to sprint pace, 10 pushups, 10 squats or squat jumps.
- 1 round of: 2000m row at sprint pace, 26-30 rhythm, 5 push ups, 10 bicycle crunches, 10 squats or squat jumps; 1000m row, 10 push ups, 20 bicycle crunches, 20 squats or squat jumps; 500m row, 15 push ups, 30 bicycle crunches, 30 squats or squat jumps; 250m row, 20 push ups, 40 bicycle crunches, 40 squats or squat jumps.
- 4 rounds of: 500m at 26-28 rhythm, 10 burpees and 10 jumping jacks
- 4 rounds of: 750m at 26-28 rhythm, 10 bicycle crunches, 10 mountain climbers and 5 push ups
Endurance and cardio workouts
Distance Rows are also a great way to infuse endurance training and cardio into your workout routine—whether you incorporate standalone distances or create a hybrid workout with a longer distance interval mixed in. Here are some workouts to try:
- Reverse pyramid workout: 4000m at jog to run pace, 18-24 rhythm, 2 minute rest, then 3000m at same intensity and rhythm, 2 minute rest, then 2000m, 2 minute rest, then 1000m.
- 2-3 rounds of 3000m, 4000m or 5000m at jog to run pace, 18-24 rhythm, with 3 minute rest between.
- 3-5 rounds of 2000m at jog to run pace, 18-24 rhythm, with 2-3 minute rest between.
- 1 round of: 1000m at 20-22 rhythm, 1 min rest, 750m at 22-24 rhythm, 1 min rest, 500m at 24-26 rhythm, 1 min rest, 250m at 26-28 rhythm.
If you aren’t sure how long you want to work out or if you just want to sit down and work out right away, our scenic open row is a great choice. Whether it’s for 5 minutes or 25 minutes, you choose how far you’d like to row and enjoy the sights and sounds of the water along the way.
We can’t wait to see how you use Distance Rows to challenge yourself and add variety to your rowing routine! Let us know how much you enjoy them on social using #FeeltheHydrowHigh.